What’s included?
This 3-month program is structured to be progressive, starting from the basics and gradually increasing in complexity and intensity.
By adhering to this schedule and focusing on form and progression, participants can expect to see improvements in their range of motion, core stability, and overall strength.
The simplicity of the equipment and the flexibility of the workout schedule make this program ideal for individuals new to dryland training, allowing them to train effectively within the comfort of their own home. us why we should make a purchase. Tap into your creativity. You’ve got this.
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Objective: Establish a solid foundation in exercise technique, focusing on proper form and alignment.
Key Exercises: Basic resistance band exercises (pulls, presses, squats), introductory bodyweight movements (push-ups, lunges), and fundamental core exercises (planks, bird dogs).
Mobility Work: Emphasis on dynamic stretches and mobility drills targeting key areas such as the hips, shoulders, and spine.
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Objective: Gradually increase the intensity of workouts by incorporating more challenging variations and increasing time under tension.
Key Exercises: Progression in resistance band exercises (increased resistance, more complex movements), advanced bodyweight exercises (variations of push-ups, lunges, squats), and enhanced core stability exercises (side planks, Russian twists with medball).
Mobility Work: Introduction of more advanced mobility exercises and longer stretching sequences to improve flexibility and range of motion.
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Objective: Integrate strength and mobility exercises into more complex routines, increasing the overall workout intensity.
Key Exercises: Combination exercises (e.g., squat to press with bands), pull-up bar exercises for upper body strength, and dynamic medicine ball exercises for power and coordination.
Mobility Work: Focus on full-body mobility routines that also serve as active recovery, ensuring balance between strength and flexibility.
Equipment
Small Group DRYLAND EQUIPMENT SUGGESTION LIST
Here is our list of the 10 most valuable pieces of equipment for dryland in order of importance, usefulness, and versatility. We have also included links to each piece of equipment. You may already have some of this equipment, and you certainly don't need everything. This is simply a "perfect world scenario". Most people build up their equipment over time as the budget allows. If you have any questions about what to prioritize as you're making decisions, just let me know!
Also, if you want to connect you with our resistance band partner, Kevin Satler from Elite Athlete Fitness Equipment, his email is: eliteathletefitness1@gmail.com
He can help you with all of your resistance band questions and needs. This is the number 2 item on our list, so certainly an essential piece of dryland equipment. His bands are high quality with a good amount of variety, and they last longer than your typical bands.
All of the other links are just Amazon or Perform Better brand. You are certainly free to get equipment from any local spot as well if you can get a good deal on something locally! Any questions don’t hesitate to reach out.
1. Dumbbell set of 5-50lbs
2. Resistance Bands & Mini Bands (Light, Medium, Heavy)
https://www.eafitnessequipment.com/shop-resistance-power-band-handles
3. Pullup Bars
4. Medicine Balls
https://www.performbetter.com/First-Place-Elite-Medicine-Ball?custcol2=17
5. Foam Roller
https://www.performbetter.com/PB-Elite-6-Firm-Round-Molded-Foam-Roller?custcol19=49
6. Rings or TRX Strap
https://www.performbetter.com/First-Place-Training-Rings
7. Jump Rope
https://www.performbetter.com/Licorice-Jump-Rope?custcol19=4
8. Val Slides
https://www.performbetter.com/ValSlide?color=7&custcol29=1
9. Battle Ropes
1.5” - https://www.performbetter.com/First-Place-1-1-2-Training-Rope?color=1&custcol19=5
2” - https://www.performbetter.com/First-Place-2-Training-Rope?custcol19=16
10. Trap Bar and Weight Plates
**Yoga Mats not on the list because it’s not necessarily “exercise equipment”, but still good to have one**
FAQs
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Equipment Needed:
Resistance Bands: Versatile and portable, resistance bands are ideal for a variety of strength and flexibility exercises, providing adjustable resistance levels.
Pull-up Bar: Essential for upper body strength exercises, such as pull-ups and chin-ups, which are fundamental for developing back, shoulder, and arm muscles.
Medicine Ball: Useful for a wide range of exercises targeting strength, power, balance, and core stability.
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Total Sessions: Four 30-minute sessions per week, divided into two categories: strength and core/mobility.
Strength Sessions: Two sessions focused on building muscular strength using bodyweight exercises, resistance bands, and medicine balls. These sessions will target major muscle groups with an emphasis on form and controlled movements.
Core/Mobility Sessions: Two sessions dedicated to enhancing core stability and increasing flexibility and range of motion. These will incorporate exercises such as planks, bird dogs, dynamic stretches, and mobility drills using minimal equipment.
Optional Additions: For those who wish to challenge themselves further, an additional strength session and one more mobility session can be integrated into the weekly schedule.
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You will need a new link to access month 4-6